TRAINING TIPS
A big 1 Rep Max starts with smarter training.
The goal is to incrementally get stronger while avoiding injury so you can stay on track with your program to consistently hit new personal records (PR)
Here are some training tips that most lifters will find helpful regardless of if you’re a beginner looking for a place to get started or an elite lifter looking for a refresher on the basics
TABLE OF CONTENTS (JUMP LINKS)
2. Follow a Structured Program
3. Prioritize Compound Movements
5. Optimize Breathing Technique
6. Prioritize Stretching for Injury Prevention
8. Include Assistance Exercises
10. Stay Consistent
14. Stay Hydrated and Well-Nourished
16. Seek Feedback
Always consult with a healthcare professional or certified trainer before starting a new exercise program, especially if you have pre-existing health conditions.
1. SET CLEAR GOALS:
Define specific and achievable goals for your powerlifting journey, such as increasing your bench press, squat, and deadlift numbers. Having clear objectives will help guide your training.
Keep in mind if your training for better performance in your sport consider what athletic traits are important and structure your training accordingly. A marathon runner will need a different training program than a power lifter.
2. FOLLOW A STRUCTURED PROGRAM:
Choose a well designed powerlifting program that includes progressive overload, varied intensity, and proper recovery. Programs like Starting Strength, StrongLifts, or Wendler’s 5/3/1 are popular choices.
Our Structured Training Programs Section can help you choose a training program that will be a good fit for your needs.
3. PRIORITIZE COMPOUND MOVEMENTS:
Have you ever tried to fire a cannon from a canoe? Yeah it doesn’t work very well, you can’t have big arms and weak shoulders if you want true strength! you need Everything to be strong! Compound lifts will help you achieve this. Focus on the big 3 lifts with a well-designed powerlifting program that includes progressive overload, varied intensity, and proper recovery. Programs like Starting Strength, StrongLifts, or Wendler’s 5/3/1 are popular choices.
4. PERFECT YOUR FORM:
Similar to other sports like running, poor form or technique will lead to poor performance, or worse yet injury!
Help maximize your workouts and minimize injury risk by prioritize proper form over lifting heavy weights. Ensuring correct technique not only prevents injuries but also enhances the effectiveness of your training.
5. PERFECT BREATHING TECHNIQUE:
Mastering proper breathing technique is crucial for powerlifting. Practice diaphragmatic breathing—inhaling deeply into your abdomen and exhaling fully—especially during heavy lifts. Maintain intra-abdominal pressure to stabilize your spine and enhance overall strength. Consistent breathing patterns contribute to better performance and reduce the risk of injury.
For a One Rep Max attempt it is generally best to pack air in before you approach the bar, give a big exhale as you move into position, breath in as you lower the weight, and exhale forcefully as you push the weight away.
Proper breathing technique can significantly improve your lifting power if done correctly.
6. PRIORITIZE STREATCHING & INJURY PREVENTION:
Include dynamic stretching in your warm-up routine to improve flexibility and range of motion. Dynamic stretches like leg swings and arm circles prepare your muscles for the demands of lifting. Additionally, incorporate static stretching at the end of your workout to enhance overall flexibility and reduce muscle tightness. Regular stretching plays a vital role in preventing injuries associated with powerlifting movements.
7. PROGRESIVE OVERLOAD:
Gradually increase the weight you lift to challenge your muscles and stimulate growth. Progressive overload is a fundamental principle for strength gains.
8. INCLUDE ACCESSORY EXERCISES:
Supplement your powerlifting movements with accessory exercises targeting specific muscle groups. For example, include accessory work like lunges, rows, and triceps extensions.
9. WARMUP ADEQUATELY:
Diving into the heavy stuff as soon as you walk into the gym is a good way to get injured.
Warm up thoroughly before each session to prepare your muscles and joints for the heavy lifting ahead. Dynamic stretches and light sets of the main exercises can be effective.
If you are lifting heavier than usual for the training session it’s wise to progressively increase weights to your training range with a few warmup sets to get the blood flowing and ensure you’re loose and ready to put the work in.
10. STAY CONSISTENT:
Consistency is key in powerlifting. Stick to your training schedule and avoid frequent program hopping. Progress takes time and dedication.
11. PRIORITIZE RECOVERY:
Allow adequate time for rest and recovery between sessions. Quality sleep, proper nutrition, and active recovery techniques like stretching or foam rolling are essential.
Good recovery is every bit as good training. We’ve dedicated an entire section of this site to it in the Recovery Tips section.
12. LISTEN TO YOUR BODY:
Pay attention to your body’s signals. If you’re experiencing pain beyond normal muscle soreness, it’s crucial to address it and consider adjusting your training or seeking professional advice.
13. RECORD YOUR WORKOUTS:
Keep a training log to track your progress. Recording your lifts, sets, and reps helps you identify patterns, strengths, and areas for improvement.
14. STAY HYDRATED & WELL NOURISHED:
Proper hydration and nutrition are crucial for sustained energy levels and optimal performance. Ensure you’re fueling your body with the nutrients it needs.
For detailed Nutrition Info check out the Nutrition Tips section of our website.
15. INCORPORATE DELOAD WEEKS:
Over time your body will wear down due to the cumulative effects of a hard workout program. even if you take red days during your regular training week.
Periodically schedule deload weeks (At least 1 every 3 months) will give your body, joints, tendons, muscles, and mind a much needed break. Scheduling periodic reload weeks will help prevent mental burnout, reduce the chance of injury, and give your body the time it needs to fully recover and achieve the full potential strength gains from your workouts.
If you’re feeling fatigued and drained or unmotivated to put your full effort into your workouts, it might be time for a deload week if you haven’t taken one in a while.
16. SEEK FEEDBACK:
Don’t hesitate to ask experienced lifters or coaches for feedback on your form and programming. Constructive criticism can be invaluable for improvement.
17. CELEBRATE SMALL WINS:
Acknowledge and celebrate your achievements, whether they’re small personal records or improvements in technique. Positive reinforcement can boost motivation.
The Roman Empire wasn’t built in a day and neither will an extraordinary body. It will take time but each step is a step closer to your goals
Remember, every individual responds to training differently, so it’s essential to find an approach that works best for you.
Always consult with a healthcare professional or certified trainer before starting a new exercise program, especially if you have pre-existing health conditions.